Calories in apricots and their health benefits

Apricots offer many important health benefits and nutrients for the body, including antioxidants. They are a sweet and naturally sugary fruit. Because they contain sugar, some might wonder if they're a healthy choice or not.

Also, dried apricots can have more added sugar than fresh apricots, So in this article, we will learn about the calories in apricots, their health benefits, and ways to include them in meals.

Calories in apricots

Here are the calories and full nutritional values in 100 grams of fresh apricots

• Carbohydrates

A 100-gram serving of fresh apricot provides about 11 grams of carbohydrates, including about 2 grams of Fiber, and about 9 grams of natural sugar.

Dried apricots can provide more natural sugar per serving, and they may also contain added sugar during processing, so it's always good to read food labels carefully before using products.

Apricots are considered a low glycemic index foodDried apricots without added sugar have a glycemic index of about 2 to 42, which means apricots hardly affect blood sugar levels. Blood sugar.

• Fat

Apricots have a low amount of fat100 grams of apricots provide only about 0.4 grams of fat. This makes it easy to include apricots in diets for people trying to cut down on fat.

• Protein

Apricots also offer small amounts of Protein, where a 100 gram serving provides about 1.5 grams of protein only.

• Vitamins and minerals

Apricot is a fruit rich inPotassium andPhosphorus and beta-carotene, which the body converts into Vitamin A, it also provides calcium andiron andmagnesium andVitamin C andFolic acid.

Though dried fruits like apricots can be more calorie and sugar dense, they usually have more vitamins and minerals. Dried apricots contain the same nutrients as fresh ones but in higher amounts.

• Calories

Apricot is a low-calorie fruit. A 100 gram serving has about 48 calories. These come from 83% carbs, 7% fat, and 10% protein.

If you eat dried apricots, remember the fruit shrinks when dried. This makes it easy to eat more than you think. If you watch your calorie intake, you might want to pre-portion the dried apricots to avoid overeating.

Health benefits of apricot

Since apricots have lots of fiber and other nutrients, they're a fruit that offers many important health benefits for the body, which can include:-

1. Apricots improve heart health

Whether fresh or dried, apricots provide a good amount of soluble fiber, which is fiber that pulls water into the stool to help it move through the digestive system. Eating 5-10 grams of soluble fiber daily can lowerbad LDL cholesterol levels by up to 11 points or maybe more.

Also, the potassium in apricots along with anti-inflammatory polyphenols gives many heart and blood vessel benefits.

2. Apricots help control blood sugar.

Dried apricots are often eaten together withnuts, like in nut mixes anddried fruits, nuts help slow stomach emptying and release of glucose into the blood because of their natural fat content.

When nuts are combined with low glycemic index dried fruits like apricots, blood sugar rises and falls evenly. So mixing nuts with dried apricots makes a healthy snack.

3. Apricot protects the eyes

Along with other orange fruits and veggies like carrots andpumpkin andmango, apricot provides beta-carotene, which the body turns into vitamin A that helps prevent age-related macular degeneration.

Age-related macular degeneration can develop over time and cause vision loss, so regularly eating fruits and veggies rich in beta carotene might help protect your eyes from disease.

4. Apricots reduce the risk of neurological diseases

Plant antioxidants called quercetin are found in many fruits, including apricots. Studies show they help prevent neurological degenerative diseases like Alzheimer's, Parkinson's, and prion diseases.

These compounds can help the body in several ways, like genetic regulation by boosting helpful genes and reducing harmful ones, and increasing antioxidant activity.

5. Apricots protect against cancer

Apricots have many plant compounds that act asantioxidants like flavonoids and beta carotene. These help protect cells from damage caused by free radicals, which can lead to cancer over time.

Eating a variety of fruits and vegetables, including apricots, helps prevent cancer and other chronic diseases.

Food allergy to apricots

It is a food allergy to apricots is rare but can happen. People allergic to fruits of the rose family, like peach andcherry andapples andalmonds, are more likely to have an allergy to apricots.

Food allergy symptoms to apricots include typical allergy signs like redness, rash, swelling of the face and tongue, and itching after eating apricots. Sometimes it can cause breathing difficulty or fainting. So you should see a doctor right away for proper diagnosis.

Storing Apricots and Food Safety

Fresh apricots can be kept at room temperature but should be eaten within a few days. Wash them under running water, cut, and eat.

Once you cut apricots, keep them covered in the fridge and eat within two days. If you don't plan to eat them soon, keep whole, unwashed apricots in the fridge for up to 3 weeks.

How to prepare apricots in recipes

Apricots are very versatile. You can eat them whole with skin as a snack or cut and add to yogurt or cheese or breakfast cereals, and dried apricots offer lots of fiber that helps you feel full.

You can also use apricots in desserts and sauces. Apricot jam is a tasty breakfast option and can be spread on meats.

Also, apricots can be used in baking but you should remove the skin to avoid affecting the texture and look of the final product.

Including a variety of fruits in your daily diet ensures you get enough different nutrients your body needs to stay healthy and balanced. Apricots are definitely one of those important fruits.

Source of the article:- 1.